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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 30 days ending Apr 30, 2007:

activity # timemileskm+m
  Running14 10:13:38 70.9(8:39) 114.1(5:23) 725
  Orienteering9 8:14:19 34.8(14:12) 56.0(8:50) 156068 /80c85%
  mountain bike8 7:15:08 97.56(4:28) 157.0(2:46)
  Gym3 1:45:00
  Smackdown!!!1 8:03 1.43(5:38) 2.3(3:30)
  Total22 27:36:08 204.68 329.4 228568 /80c85%
averages - sleep:8 rhr:49 weight:62.2kg

» now

Monday Apr 30, 2007 #

rhr:49 slept:12.0 weight:63kg (sick) (rest day)

Sunday Apr 29, 2007 #

Orienteering race 42:00 [3] 5.0 km (8:24 / km)
ahr:163 slept:4.0 shoes: Nike Total 90 III

some relay thingy at ripley hills. went out first. lost interest in it halfway up the first hill. walked big chunks of it and got run down by dane. really tough running through the waist high grass and had a few massive stacks from hidden obstacles in the grass

Saturday Apr 28, 2007 #

Running 1:09:00 [3] 13.0 km (5:18 / km) +350m 4:41 / km
ahr:159 max:180 rhr:49 slept:6.5 shoes: asics gel GT-2120

usual saturday morning run from lance and wendys. stuggled up the first and second hills (got dropped by mat twice). seemed to come good across the top coz managed to fly down slaughter falls track. awesome fun!! fatigued a little towards the end but still finished reasonably strongly.

mountain bike 30:00 [2] 11.0 km (2:44 / km)

arvo cruise on the treadly round taringa/toowong to loosen the legs a bit. nothing to taxing.

Friday Apr 27, 2007 #

rhr:54 slept:10.0 weight:61.5kg (rest day)

really lethargic for some reason today. rhr was pretty high too. thought about a run but it didnt eventuate. might have a big one in the morning but see how it goes.

Thursday Apr 26, 2007 #


i happened to be channel surfing last night whilst deeply engrossed in some serious procrastination when i stumbled across the beginning of neighbours. what is so interesting about this i hear you say? the title of the episode was "the mysteries of orienteering" so of course i had to watch the rest of the show.... during the course of the show they actually showed people doing a course (though not very well i might add), talking about whether tactics or fitness was the key to sucess and even dropping the word "orienteering" at least half a dozen times. how cool is that. we are becoming famous (if you can call appearing on neighbours famous....).

mountain bike 53:00 [2] 21.0 km (2:31 / km)
slept:4.0 weight:62.5kg shoes: volleys

didnt have the energy for a run after being up since 3am and not much sleep. very light ride into the city via bikeway, coro drv, southbank and back the same way. legs didnt want to move but i think that was part mental, part physical

Wednesday Apr 25, 2007 #

Orienteering warm up/down 12:00 [2] 1.0 km (12:00 / km)
shoes: Nike Total 90 III

cascades with the rest of the junior senior cyclones. couldnt find the tape at one then couldnt find the tape at 2. didnt want to start the course that badly so came home and called it a warm up

Orienteering 45:00 [2] 3.0 km (15:00 / km)
ahr:130 shoes: Nike Total 90 III

no matter how many times i run on the cascades it still amazes me that i can get lost without trying too hard. this was take 2 at the course. stuffed 1 again then stuffed 2 again (got to the same spot for 1 and a similar spot for 2, both within 10m of the tape but couldnt figure it out. grrrrr). something told me the day wasnt gunna improve much. missed 3 the first time and stood on a rock for 5 mins trying to make sense of it. turns out i ran round the wrong side of the rock the tape was on and stopped on the next pile of rocks about 25m away. got to where i thought 4 was and couldnt see it. just about to start relocating when i turned around and saw the tape a few metres behind me. got to the vicinity of 5 but couldnt find the stupid tape. im sure i was in the right spot coz everything fitted perfectly. who would have thought flouro pink tape would be so hard to find...

i figured an epic like i was headed for would have very few positive consequences so cut from 5 to 12. got 12 on the first attemp which was a nice surprise. ran past 13 while talking to mat but relocated quickly. missed 14 on the first go and spent a few minutes standing on the rock i thought it should have been on scratching my head till bridgy showed up and told me where it was. hit 15 fairly cleanly then actually managed to spike the finish (being able to see the cars from 15 helped a bit).

bit of an epic and didnt really gain much from the exercise. spose it had a bit more benefit than sitting in front of the tele. but only just...

Orienteering 29:00 [3] 3.0 km (9:40 / km)
ahr:144 shoes: Nike Total 90 III

most useful part of the excercise was collecting tapes. ran along the track through the middle to 12, then straight to 11, round the track to 10. back along the track then into 13. pushed it home from 13 to get home under 30 mins. managed to nail 3 out of 4 controls. sweet.

Tuesday Apr 24, 2007 #

Running 39:16 [3] 8.3 km (4:44 / km)
ahr:152 max:177 slept:7.0 shoes: asics gel GT-2120

morning run round taringa/toowong/indro. didnt wake up til the top of miskin st but that hill would kickstart anyone (~11min). legs are really tight at the moment so prob should give em a good stretch this arvo/tonite. kinda just plodded round at a steady pace.

Running 37:13 [3] 8.3 km (4:29 / km)
ahr:155 shoes: asics gel GT-2120

finally managed to guilt myself into a run at about 6pm. glad i did coz once i got out it felt good. originallt was gunna go do an out and back to the regatta but extended it to include coro drv time trial.

24mins (5.5km) to the train bridge via moggil rd/coro drv. had a few mins of stretches at 20 mins.

time trial (see below)

13.13 home from regatta (~3km)

total time was 45.13 for 10.6km (4:15min/km) so it was a fairly soild run.

Running race 8:00 [4] 2.3 km (3:29 / km)
ahr:169 max:173 shoes: asics gel GT-2120

coro drv time trial
so now im confused. this run felt slow and my ahr was really low (it was 172 for 8:03 the other week). plus i didnt really have a kick at the end but i still manage to run 8 flat. lost all my rythym at oxleys and the hr dropped to 165 but managed to get it back. gunna be interesting to see what time i pull out if i can get everything working properly.

Monday Apr 23, 2007 #

Gym 15:00 [2]

pre uni gym session that turned into a bit of a recovery sesh. not really in the mood to do anything other than sleep so pretty slack session. 10 mins (~2.1km) rowing machine, followed by 10 mins of stretching then 5min easy jog just to properly loosen the legs up after the weekend. feel a bit better now but could still do with a good nap or two.

(rest day)

had a meeting thingy at uni so had to miss intervals. ate lots of pizza instead. that followed maccas for breakfast and a sausage roll for lunch. and i am (apparently) an elite athlete who is hard at training....

Sunday Apr 22, 2007 #

Orienteering race 1:21:36 [4] **** 8.4 km (9:43 / km) +650m 7:00 / km
ahr:157 spiked:18/20c slept:10.0 shoes: Nike Total 90 III

OY 3 @ kholo hills - red 1
pretty physical and hilly course. fairly clean run when it was possible to run otherwise it was a scramble up or slide down the hills. lost a minute or two at 4 (parallel error) and 5 mins at 15 (lost concentration and ran up a creek that was 90deg off). tried to push the last loop (15 on) so i could get back under 10min/km. havent been over 10min/km for a reasonable run in ages and i dont wanna start now.

Saturday Apr 21, 2007 #

Running 1:12:00 [3] 13.5 km (5:20 / km) +375m 4:41 / km
ahr:150 max:174 slept:6.5 weight:61.5kg shoes: asics gel GT-2120

saturday morning run from slaughter falls.
summit track up to the lookout (pretty painful way to start), along the top past channel 9, highwood rd track, moggill rd track, moggil rd, payne rd, some backstreets to paten rd track, bardon forest, past lances and wendys, shortcut to simpsons rd, then back into slaughter falls. feeling strong right til the end but it was a fairly cruisey run.

Orienteering 1:00:00 [2] 4.0 km (15:00 / km)
ahr:132 shoes: Nike Total 90 III

went out to flagstone to help mat and ruth tape/check control sites for schools champs. nothing too strenuous but tried to keep a decent speed between controls. ended up spending a fair bit of time getting it perfect and putting a tape there.

Friday Apr 20, 2007 #

mountain bike 1:05:00 [3] 24.0 km (2:43 / km)
rhr:52 slept:8.5 weight:62kg shoes: volleys

arvo ride into the city via anzac pk, corodrv, southbank, botanic gardens and home via the freeway.

Thursday Apr 19, 2007 #

Running 1:06:00 [3] 14.7 km (4:29 / km)
ahr:159 max:177 slept:8.0 weight:61.5kg shoes: asics gel GT-2120

longish arvo/evening run into the city via servo, anzac pk (10.35), sylvan rd, coro drv. went as far as the gate thingy under the queen st bridge. home along coro drv (did time trial - see below) then moggil rd.

total time and dist was 74min for 17km (4:21min/km) so decent pace. arches started to rub a bit but nothing serious. felt strong right till the end which was good.

Smackdown!!! race 8:03 [5] 2.3 km (3:30 / km)
ahr:172 max:182 shoes: asics gel GT-2120

coro drv time trial
the start of this was really slow. legs were feeling a bit heavy and had a bit of a shoulder stitch thingy and hr was sitting 169-172 until oxleys (~4:30). gritted the teeth and pushed through it

then something clicked and things were fine. wierd... after that it was fast. picked up the pace and brought it home strong. even had enough for a kick at the end to get the hr over 180 (normally never goes over 180). still 17secs of p.b. but not a bad effort.

Wednesday Apr 18, 2007 #

Running 34:08 [3] 7.0 km (4:53 / km)
ahr:159 max:174 slept:7.0 weight:62kg shoes: asics gel GT-2120

up @ 5am to knock of some assignment. finished early so went for a run before uni. round servo then anzac pk. came home via hillsdon rd and old place. 4.25 to servo, 11.05 to anzac pk, out of bush at 28mins. didnt attack the hills but didnt cruise either. hit 174 three of four times

Gym 30:00 [3]
shoes: volleys

fairly short but sharp gym sesh in uni break. 10min (2.25km) on the rowing machine then 20-25mins on the weights. kept it short so i got a bit of energy left in the tank for this arvo.

mountain bike 15:00 [3] 6.0 km (2:30 / km)

to taringa track and back. about 3km (8mins) each way.

Running intervals 15:00 [4] 3.0 km (5:00 / km)
shoes: asics gel GT-2120

fairly light track sesh. 5min warm up followed by 5x 200m with 200 jog recovery. should have done more. the 5 ints took about 8.30

Tuesday Apr 17, 2007 #

(rest day)

really tired and lethargic today.fell asleep on the spare bed and woke up 4 hours later still feeling really tired. fairly big week uni-wise so prob wont get as much training done as i would like to.

Monday Apr 16, 2007 #


well the results for easter are officially in.
seems i broke the rules (rule 20.10 to be precise - Competitors who loose their control card shall be disqualified). my view is that the orgainisers did the right thing rule wise so no hard feelings, im just putting it down to bad luck on my part.

good news is they were able to retrieve my split times from the boxes to confirm what i already knew; i was building up to a reasonable run at that stage. seems i always start out slowly in classics and start to wind it up after a control or two (i made a concious decision befor the race to do this). split times are below.

split time, (position); total time, (total position);
3.04 (8); 3.04 (8);
4.05 (6); 7.09 (4);
4.36 (2); 11.45 (3);
2.14 (1); 14.31 (3);
0.51 (1); 15.22 (3);
3.44 (8); 19.06 (2).

they are gunna treat it as a legitimate run from the selection point of view which makes me even more disappointed i cruised the course/gave up after the incident. spose i will know better for next time hey. overall easter result would have put me in 4th (55secs off 2nd).

getting an official result would have been good but i can live with it this way.

Running 45:00 [2] 9.0 km (5:00 / km)
ahr:147 max:158 rhr:44 slept:8.0 shoes: asics gel GT-2120

monday intervals @ uq
i use the term "intervals" very loosely. it was actually just 2 slow jogs. got the shits with my maths assignment so went for a run right round the outside of the uni (23.30 ~5km ahr151). ran with michelle round the river then the lake then across the bridge (26min ~4km ahr144). really tired lately and no energy to get up and train but i seem to be able to handle steady runs.

Sunday Apr 15, 2007 #

mountain bike race 1:07:38 [4] 22.0 km (3:04 / km)
ahr:156 max:170 slept:4.0 shoes: volleys

MTBO 2 @ beerburrum
same old thing round beerburrum pine plantation. actually got out of cruise mode off the start line today which is wierd for me in a mtbo (dad started 1 min behind me so i couldnt let him catch me). no navigation was needed at all so didnt have a chance to make any mistakes apart from the usual overshooting corners.

Saturday Apr 14, 2007 #


slept in (still cant figure out how i can sleep through 3 alarms) so missed the sat long run and didnt have time in the arvo.

the chili peppers was absolutely insane. best 1.5 hours ever!! they played a bit of everything (cant stop, californication, soul to squeeze, readymade, hump de bump, wierd like me, scar tissue, parallel universe and they tore it up with higher ground and by the way plus heaps of others). managed to get a position behind some short chicks right on the barrier. could see everything. worth every cent.

support band music was decent but they still sucked balls. theres something about watching a chubby balding man dancing round in a pair of tight reg grundy's (which dont exectly cover everything...) that just doesnt do it for me. but i spose it would work for someone somewhere. maybe....

Friday Apr 13, 2007 #

mountain bike 1:00:00 [3] 24.0 km (2:30 / km)
ahr:138 max:170

took the bike in for a free service to fix all the rattles/brakes before the mtbo this sunday. ~15mins (6km) to the uni bike shop. legs felt a bit gooey to start with after a week and a half off the bike but came good after a bit.

rode home the long way after the service. ~44mins (18km). round uni, toowong, coro drv to north quay then coro drv and the freeway home. my toes went numb for a few minutes on the ride. i think a slightly different seat height had something to do with it.

Running 25:21 [3] 6.0 km (4:14 / km)
ahr:160 max:170 shoes: asics gel GT-2120

arvo run into the uni bike shop to pick up the bike. along swann rd/hawken drv. arches rubbed a bit towards the end. didnt think i was running anywhere near 4.20/km. i spose there is some fairly decent downhill stretches along swann rd and hawken drv

Gym 1:00:00 [3]
shoes: volleys

morning gym sesh. 45min bike class (spose i could log it as a bike sesh but ive already got one of them for today and no decent gym sesh for a while). followed it up with a decent 15mins on the weights and core.

Thursday Apr 12, 2007 #

Running 19:47 [2] 3.5 km (5:39 / km)
ahr:146 max:168 rhr:46 slept:8.0 shoes: asics gel GT-2120

morning run up taringa pde/stanley tce. calves were incredibly tight so had a strectch at the top of taringa pde (11.45). came home via hillsdon rd and the old place on waverley rd. mainly went for the run just to get the legs moving again

Running 33:53 [3] 6.5 km (5:13 / km)
ahr:152 max:170 shoes: asics gel GT-2120

another cruisey run to got moving again. felt heaps better this time but still pretty heavy. to the tunnel under coro drv via moggil rd and back. 16.56 out and 16.57 back so pretty even pace. theres more uphill on the way home so that accounts for the extra second ;)

Wednesday Apr 11, 2007 #

slept:9.0 weight:63.5kg (rest day)

another rest day incl a solid 3hr arvo nap. feeling pretty heavy and tight in the legs still so gunna have a good stretch tonight then get back into some real training tomorrow.

Tuesday Apr 10, 2007 #

rhr:54 slept:11.0 (rest day)

well earned rest day after easter. nothing more strenuous than a walk down to indro to get some food.

Monday Apr 9, 2007 #

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Nike Total 90 III

20 min warm up (usual stuff + run/walk up the hill to the start)
10 min warm down

Orienteering race 44:23 [5] *** 5.9 km (7:31 / km) +325m 5:54 / km
ahr:172 spiked:14/17c shoes: Nike Total 90 III

easter 3 days - relay distance @ worlds end south
told julia before this race i was either going to have a really good run or push it a little bit to hard and completely stuff it or impale myslf on a stick or something like that. fortunately i had a good one.
drifted left on no 1. caught steve and callum at no 3. we were all to high on no 4. dropped them on the way to 6. caught leon at 9, dropped him coming out of 11. didnt go far enough round the corner at 12 but only dropped 15/20secs there. didnt take the best route to 17 but no biggie.
really happy with the run. even if i got everything 100% right i might have gotten close to nicho's time. he had a blinder!!

Sunday Apr 8, 2007 #

Running warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: Nike Total 90 III

usual 20 min warmup (incl fast run to the start coz i was running late)
10 min warm down trying to get rid of some pissed-off-ness after what had happened. didnt really work though.

Orienteering race 1:20:44 [3] **** 10.1 km (8:00 / km) +325m 6:53 / km
ahr:165 max:182 spiked:13/16c shoes: Nike Total 90 III

easter 3 days - classic distance @ twigham
pretty pissed off about today. took it steady for the first two then started to wind it up coming out of no 2. flew round the first loop (it felt really fast anyway and hr was sitting in the high 170s/low 180s).
3/4 of the way to number 7 just happened to glance at my right hand and noticed something wrong with my si stick; half of it wasnt there!! the micro chip bit had snapped clean off and disappeared. had a quick look for it but had absolutlely no idea where it came off (still got no idea apart from that it would be somewhere along the 2 1/2km line between 6 and 7. spent the next few minutes swearing like a sailor on a big night out and managed to run up the wrong ridge. many more expletives and one (large) unnessesary hill climb later i eventually found 7 and commenced punching on my map (which is not as simple as it sounds and a hell of alot slower than with a si stick). bit high on munber 8 so overshot the creek. i reckon i easily lost 6 or 7 mins on 7/8 just though being pissed off over the broken stick and not concentrating. ran the last half of the course at a much easier pace (hr didnt break 165 except for up one hill). i figured i was gunna get dnf'ed anyway so i was only finishing the course coz i didnt want to quit.
dont really want to say this coz anything could have happened in the last section of the course but the way i was running and everything makes me think i would have been on a sub 70 min run. oh well. shit happens...

Saturday Apr 7, 2007 #

Running warm up/down 25:00 [3] 3.0 km (8:20 / km)
shoes: Nike Total 90 III

15 mins of the usual warm up (loosener to the lookout and carpark then a few runthroughs at the start)
10 min warm down (again mainly jogging)

Orienteering race 33:59 [5] *** 4.9 km (6:56 / km) +165m 5:56 / km
ahr:171 spiked:11/15c shoes: Nike Total 90 III

easter 3 days - middle distance @ twigham
started out pretty slowly to get into the map and terrain (plus i was being careful of getting to cocky after yesterday). bit hesitant coming into the major creek before 5 and had to backtrack round a dirty big cliff. bit hesitant on 8 (slowed down and wanted to stop 1 gully to soon). got careless with my exit direction from 8 and drifted right or no 9 (i thought i was to the left of it) came down ithe wrong gully and overshot the control by 150m. prob lost 2 1/2 mins or so. caught nicko and simee at 11 so the pace picked up a bit from there. missed no 13 by a couple of meters and spent 45secs bashing through the undergrowth looking for it. brought it home fairly strong.
pretty happy with the run. didnt dwell on the mistakes and was able to accelerate after them. control flow was pretty good too.

Friday Apr 6, 2007 #

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Nike Total 90 III

15 mins warm up (jogging, run throughs etc)
15 mins warm down (mainly jogging)

Orienteering race 16:54 [5] *** 3.2 km (5:17 / km) +95m 4:36 / km
ahr:177 max:183 spiked:12/12c slept:12.0 shoes: Nike Total 90 III

easter 3 days - prologue @ worlds end north.
before this race i didnt consider myself to be a good sprint racer (i even told dad not to get his hopes up for a good result).
psyched down before the race which seemed to work well. didnt really lose much time. maybe a bit through slight hesitations and wandering off my bearings (although i think it was probably quicker just running on a general bearing and relocating when i got there). body felt brilliant at the end. not even the slightest hint of fatigue or anything.

Thursday Apr 5, 2007 #

Running 10:00 [2] 1.0 km (10:00 / km)
shoes: volleys

very light jog (didnt break a sweat) round the rose gardens next to the place we were staying in the barossa toi loosen the body up after the flight and drive. easily the nicest setting ive ever run through. there was somthing like 30 000 rose bushes there and even though rose season just ended it was still pretty cool.

Wednesday Apr 4, 2007 #

mountain bike 30:00 [3] 12.0 km (2:30 / km)

rode the pushy to uni coz i slept in and missed the bus

failed an exam (if not failed then went pretty close)

rode home afterwards.

Running 24:00 [2] 5.0 km (4:48 / km)
ahr:156 max:175

evening run round taringa pde, stanley tce, moorak st to keep the legs ticking over.
this run felt nothing like normal. legs felt fresh and strong and nothing hurt (badly). i didnt know what was going on. had to keep forcing myself to hold the pace back coz the legs were itching to go faster. normally its the other way round. took the last km really easy for a warm down. + few run throughs up to ians and back.

Tuesday Apr 3, 2007 #

rhr:45 slept:6.0 (rest day)

kind of another rest day. started a gym session but only got as far as getting changed before i lost interest and decided another day off would be good.

rhr was pretty low this morning. or maybe my rhr has dropped from a couple of months ago. is that good or bad?

Monday Apr 2, 2007 #

slept:10.0 (rest day)

started the taper today with a full day off.

plan is to do a decent gym session tomorrow, giving the legs a good rest then knock out a solid run or two on wednesday before flying out thursday morning.

Sunday Apr 1, 2007 #

mountain bike 35:00 [1] 7.0 km (5:00 / km)

5mins to event, 5 mins home and about 25 collecting controls

Orienteering race 37:03 [3] 4.8 km (7:43 / km)
ahr:151 shoes: asics gel GT-2120

long red @ moore park, indro.
mainly street with patches of bush. wasnt pushing at all, esp in the bush where i took it really easy and even took the track option in places.

Orienteering race 11:40 [4] 2.7 km (4:19 / km)
ahr:160 shoes: asics gel GT-2120

head to head race against olly. he walked the blue and i ran the green then the blue on map memory. 1.6km green in 7mins then 1.1km blue in 4.40 (-15seconds looking at the master map). i got beaten by a cripple :(

mountain bike 1:19:30 [3] 30.0 km (2:39 / km)

arvo ride to spin the legs out so i can start the taper tomorrow. swann rd, round uni, regatta, coro drv, southbank, botanic gardens, southbank, coro drv, western bikeway. started off a bit heavy but came good by the top of swann rd. almost got a kid at southbank. front wheel stopped about 5cm from his head.

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